Monthly Archives: August 2012

Hi everyone! So it’s the last weekend of the summer, and to finish it off without discussing salads would be, well- WRONG!

So here are 2 of the salads that I made this week using what was in the fridge from the night before. Now I am not usually one for meal of complete “leftovers,” BUT it just wouldn’t be right to let that chili limit itself to 1 use! And well, as for the caramelized onions, I’ve decided to keep them on hand pretty much at all times, because the flavor they add is well pretty much AWESOME!

Salad no. 1:  Tons of different greens (think -varied greens, varied health benefits…) that have already been chopped for the week, prepped and ready to go (check out my Tips & Tricks and Minimalist Kitchen categories to get a few more prep hints). There is romaine lettuce, baby arugula, cabbage, grape tomatoes, and a healthy dose of omega-3’s in that gorgeous avocado. I also stole some onions from the squash to add some zing. The dressing is a simple clean balsamic/EVOO, with some lemon and spices…) And of course, in  the middle some LEFTOVER Brown Rice and Beans…

Salad no. 2: I was craving some tuna on a salad but I also wanted some carbs and FLAVOR! I took my leftover roasted tomatoes that were screaming with flavors of garlic, oregano, and spicy red pepper, threw in some onions that I caramelized on a tray the day before, added some fresh avocado, and voila, a yummy-easy-healthy-clean salad with tuna! Unfortunately, the sweet potato, that was leftover also, is hidden underneath the top layer of the photo, but that adds fullness factor, as well as loads of nutrition and flavor- YUM!

Sweet potato and tomato recipes to follow next week! Also to follow, a discussion on the health benefits of herbs and spices!

A simple side dish or appetizer that is a great addition to pretty much any meal!

Recipe: Baked Artichoke “Fries”

Ingredients:

1 Bag Frozen Artichoke Bottoms

1 Tablespoon Organic Lemon Juice

Large pot of boiling water (about 3 cups)

Sea Salt

Fresh Pepper

Crushed Red Pepper

Method:

1. Bring water to a full boil then remove from heat.

2. Place artichoke bottoms in water and add lemon juice. Cover pot, and let sit until artichokes are tender.

3. Remove tender artichokes and slice lengthwise to desired thickness (the thinner, the crispier…)

4. Place on a tray lined with parchment paper that has been lightly greased with organic olive oil Spray. Also spray tops of artichokes (or toss with a little EVOO), and season with sea salt, fresh pepper, a lot of garlic powder, and red pepper flakes to taste.

5. Bake at 350 for about 2 hours, but keep checking for desired doneness.

6. Serve alone or with a dipping sauce like salsa. Enjoy!

This is a recipe that was recommended to me over a year ago by my cousin Sari. It is from the TASTE cookbook that was distributed by the Yeshivah of Flatbush a few years ago. This is a definite crowd pleaser! Served with brown rice, this meal makes for a complete protein.

A few changes family and I have made to the recipe: add water to thin out the chili (about 1/2 cup should do). You can also add fresh garlic (2-3 cloves should do).

Recipe: Black Bean Chili (Taste Cookbook)

Ingredients:

2 cans Goya black beans, not drained

1 onion, chopped finely

1/2 red pepper, chopped

1/2 green pepper, chopped

1/2 orange/yellow pepper, chopped

1 can tomato paste (I use Muir Glen Organic)

1 1/2 tsp. garlic powder

3/4 tsp. chili powder

1 tsp. salt

1/2 tsp. cumin

1/4 tsp. oregano

1/4 tsp. cayenne

1/4 tsp. hot sauce

dash of red pepper flakes

1/2 cup water (optional addition, not part of original recipe)

2-3 cloves garlic, crushed (optional addition, not part of original recipe)

Proteins are made up of amino acids, 9 of which are essential amino acids. They are considered essential because our bodies cannot make them. Our bodies need protein for growth and for tissue/muscle repair.

Animal proteins like fish, eggs, meat, poultry, milk etc. are usually referred to as complete proteins or high-quality proteins in the sense that they contain all of the essential amino acids in the correct  proportions.

Plant-based proteins like beans, whole grains, and vegetables are considered incomplete proteins because each is lacking certain proportions of certain amino acids. However, whole grain rice and beans, complement each other because each contain the amino acids that the other is lacking, together making up a complete protein. They are therefore referred to as complementary proteins. Complementary proteins do not need to be eaten  in the same meal in order to get complete protein benefits. As long as they are eaten over the same day, the body can use the amino acids effectively.

Much of the more current scientific research is encouraging people to consume less animal-based proteins and more  plant-based proteins. This is a lesson for another day! For now, you have a new vegetarian recipe to add to your weekly rotation!

Side Note: Quinoa is unique in that it is plant-based, but also a complete protein. You might also like to know that Quinoa is actually a seed and not a grain! Soybeans are also a  plant-based complete protein, but I do not recommend eating soy foods in excess, a lesson for another day!

Here’s a recipe that I have been making for years. It really is quick, easy, clean, and delicious.

The squash gets a sweet and carmelized taste, and this dish works as a side dish to almost any dinner. Try it and see!

Recipe: (choose organic if possible)

Squash with Vidalia Onions:

4 yellow squash, sliced into rounds (not too thick)

1-2 vidalia onions, sliced into rounds

Salt

Freshly Ground Pepper

Method:

1. Place squash on a tray lined with parchment paper that has been greased with Organic Olive Oil Spray (or EVOO).

2. Spray the squash with olive oil spray (or drizzle lightly with EVOO) and season with salt and fresh pepper to taste.

3. Cover with sliced onions.

4. Bake, uncovered, at 375 until squash and onions begin to brown.

Enjoy!

(Notes the squash does not need to be turned over in the oven. The less you touch it, the better!)